Training without Weights: Is It at All Possible?

Many of us are willing to work out to become stronger and develop muscle mass, but are not really into strength training with weights. Whatever their reason is, they just want to do something different from a traditional workout program that involves lifting for hypertrophy. But the question is if it’s at all possible to build muscles without using weights?

Well, the answer is yes. There are lots of plyometric and body-weight exercises out there to use, so there’s definitely a way for you to come up with an effective workout plan that requires less time, but yields great results.

What Makes Muscles Grow?

There are many ways you can grow your muscles, but all those methods are based on one principle – muscle growth is the result of an overloading stimulus. Basically, this means that your muscles need to experience the kind of stress they have not encountered before.

You have to understand also that this kind of ‘stress’ does not only come from heavy weighted plates. As a matter of fact, such stress can come from gravity, your own body weight, momentum, or instability.

Let us take for example professional gymnasts. These athletes are amazingly strong, but you can hardly see them in the weight room lifting barbells and other heavy weights. They have this incredible strength because of their gymnastic-specific training, which includes working on the beam, floor, and rings. This is an excellent example of training without weights.

So, you might be wondering now what type of workouts you need to do to get the benefits of strength training with weights without actually lifting any weights.

1. Jump Squats (including a pause in the squat position)

Move down to a squat position and explode off the floor. Make sure you jump as high as possible. Once you land, return to the squat position, and stop halfway down for about 5 seconds before you jump again.

2. Half-Full Stationary Lunges

Go into the same position as you would in a single stationary lunge. Begin the movement until you’re halfway through the regular lunge movement. Go back to the starting position and go on to complete the full lunge motion.

3. Deadlift with Single Leg Rising

Start in a standing position, then gradually lift one leg behind you while bending over your body until your body and leg are perpendicular. Make sure your both legs are straight.

Workout Plans for Training without Weights

Those are some exercises you should try if you want to improve your body strength through training without weights. Although this kind of training is unusual, you shouldn’t write it off just yet. And for better results, incorporate the use of BFR bands for occlusion during your weight-less exercises.